Comparing Nutrients in 1 kilogram Dark Rye Flour VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Dark Rye Flour	Almond paste	Recommended Dietary Allowance
Energy	112% 3250kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	368% 478g	130g per day for Men 19-50 years
Sugars	32% 23g	500% 363g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.17% 2.3g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	626% 238g	126% 48g	38g per day for Men 19-50 years
Protein	284% 159g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Almond paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.5% 330μg	183% 730μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	182% 27.3mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Almond paste	Recommended Dietary Allowance
Calcium	37% 370mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	504% 4.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	621% 49.7mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	2636% 60.6mg	372% 8.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	713% 4990mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	211% 7170mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	458% 50.4mg	135% 15mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Dark Rye Flour versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dark Rye Flour vs Almond paste:

• 1 kilogram of Dark Rye Flour has 3.9 times more Vitamin B1, 3 times more Vitamin B3, 12.9 times more Vitamin B5, 12.3 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 1.6 times more Vitamin B2, 2.2 times more Vitamin B9 and 5 times more Vitamin E than Dark Rye Flour.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• Both Dark Rye Flour as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dark Rye Flour vs Almond paste:

• 1 kilogram of Dark Rye Flour has 1.2 times more Copper, 3.1 times more Iron, 1.2 times more Magnesium, 7.1 times more Manganese, 1.9 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Selenium and 3.4 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 4.6 times more Calcium than Dark Rye Flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Rye Flour has 1.4 times more Carbohydrate, 5 times more Fiber and 1.8 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 1.4 times more Energy, 12.5 times more Fat, 9.8 times more Saturated Fat, 1.4 times more Omega 3, 6.2 times more Omega 6 and 15.7 times more Sugars than Dark Rye Flour.